Anyone try the "favorite set" in the July/August issue of SWIMMER?
I swam at noon by myself indoors on Monday at the Y (our LC pool was closed due to weather) and had limited time so I used the workout Errol Graham submitted. I did a 200 swim, 100 kick, 100 pull warm up with a 200 cool down afterward. Going by the intervals given, main set took 32 minutes. Good quick workout - really swim hard on the 25s.
One of my favorite main sets (this was all free, long course):
3 x 200 on 4:00 descend 1-3
3 x 150 on 3:00 descend 1-3
3 x 100 on 2:00 descend 1-3
3 x 50 on 1:00 descend 1-3 (extra 30 seconds rest before #3; swim ALLOUT for time)
Make sure you descend your times, the 3rd swim of each distance should be at about 90% effort. You'll get out of it what you put into it. You may get a lot of rest between each swim; I found that I needed it. Adjust the interval accordingly.
Anyone else care to share a "favorite set?"
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Former Member
One that I did yesterday I really like:
21x200 scy
3xPull @ 3:00
3xSwim @ 2:55
3xPull @ 2:55
3xSwim @ 2:50
3xPull @ 2:50
3xSwim @ 2:45
3xSwim @ 4:00 Max Effort (w/fins if you want)
6x50 w/fins - 1=3 Breaths, 2=2 Breaths, 3=1 Breath, repeat
